Weight training guide
There is no end to the weight training variables that you can apply. Be aware that as you get more into weights, home workouts tend to be less effective and more dangerous. The more advanced you get, the more you should be looking to join a gym, get qualified advice and find a training partner to spot you. If however you have opted to use your home gym a basic guide for introductory weights and novice weight trainers is provided. You should see a personal trainer to show you the ropes as bad technique can cause injuries and put you out of action.
The body will adapt to a new routine and get stronger. It will continue to get stronger for many weeks and then it will start to plateau. The basic rule I use is to change your routine every 6 weeks or so. This doesn’t mean to change from novice to beginner, to intermediate, to advanced in 6 weekly steps. It means you change your routine every 6 weeks to apply different exercises to shock the muscle again (a step up from beginner to intermediate may take a few phases - if at all, depending on your physical ability).
Beginners guide
Try the cardio weights circuit listed for beginners. This is ideal to familiarise yourself with the weights. It will introduce your muscles to weight training without putting any excessive overload on them. It is a nice safe first step and is usually conducted 2 or 3 times per week. 'CLICK HERE' for guide. Note: a beginner is most at risk of using bad technique and as such is at a higher risk of injury. If in doubt employ a Personal Trainer to teach you appropriate technique. Alternatively, just join your local gym for a short term membership and take advantage of the free training advice offered on sign up.
Weight training intro
The next step is the standard beginners program. This is basically a warm up followed by 3 sets of 10-12 repetitions of exercises for each major muscle group. This session is similar to Cardio Weights Mix as listed in the Intermediate program (except there is no need for the extra cardio at the end of the warm up – unless you wish). This session is also usually conducted 2 or 3 times per week. 'CLICK HERE' for guide. If you want to get more advanced on this style of session, but wish to keep the cardio invloved 'CLICK HERE' for the advanced circuit. If you want a weights routine - see below.
This program will involve a warm up followed by another 3 sets per major muscle group, along with some work on the smaller muscles as well. The four set routine may involve increases in resistance. The first set is considered a warm up set using a light weight of around 15-20 repetitions. The second set is a build up set using a moderate weight for around 12-15 repetitions. The 3rd and 4th set are the harder sets using a moderately solid weight for around 10-12 repetitions. The intermediate routine is also conducted 2 or 3 time per week and may look like this.
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Warm up: Cardio 5-10 minutes easy.
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Legs: Squats (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
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Chest: Bench Press (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
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Back: Lat Pulldown (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
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Seated Row: (set 1) 12-15 reps (2) 10-12 (3) 10-12.
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Biceps: Bicep curls (set 1) 12-15 reps (2) 10-12 (3) 10-12.
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Shoulders: Shoulder press (set 1) 15-20 reps (2) 12-15 reps (3) 10-12 (4) 10-12.
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Triceps: Tri pushdowns (set 1) 12-15 reps (2) 10-12 (3) 10-12.
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Abdominals: Crunches 3 sets of 25 reps
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Lower Back: Fit ball 3 sets of 10-12 reps slow and controlled
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Stretch: Whole body - Passive.
This session is based on standard equipment within the gym. If applying this routine at home you should get a personal trainer in for a session or two to modify it to the equipment you have.
Advanced weight trainers
A list of advanced training sessions have been provided for advanced trainers to use as a guide. When you get into more advanced routines, you leave the world of number counting in the pursuit of muscle conditioning. As a basic guide the beginner is often introduced to the world of numbers, the numbers are generally high to ensure they don't lift too heavy a weight. As you enter more advanced routines you begin to learn that the numbers are only a guide to ensure you're in the right area of resistance. When you are trained up you will learn how to listen to your body.
As the mucle works it will start off strong, then begin to fatigue. The two main feelings I try to train in my clients is (1) muscle pump - when the muscle fills up with blood and you can feel the onset of fatigue; and (2) muscle failure - when the muscle fails. The moderate trainer targets muscle pump, the advanced trainer lives in a world of muscle fatigue.
The principles are still the same however in advanced routines the warm up is still a light weight with the aim of achieving muscle pump. Set 2 (the build up) is a moderate weight in pursuit of the onset of fatigue. The remaining sets pursue fatigue in every set. The numbers are just your guide, if in the 4th set your rep range is 10-12 and you don't fatigue until 18 then your weight is too light, if you only got 5 reps its too heavy. An advanced trainer trains by muscle state and rep range, the weight lifted is adjusted to suit.
See the 1 day, 2 day, 3 day and 4 day splits as examples of more intense weight training programs.
